{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side-Kick Breathing (Kickboard)",
      "kind": "common"
    },
    {
      "text": "Kickboard Side Kick",
      "kind": "common"
    },
    {
      "text": "Side Flutter Kick with Kickboard",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      },
      {
        "joint": "cervical-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "sport",
      "conditioning",
      "cardio"
    ],
    "movement_patterns": [
      "swim"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "pool"
      ]
    ]
  },
  "external_ids": {
    "wger": "2484"
  },
  "id": "oec:side-kick-with-kickboard",
  "instructions": {
    "setup": [
      "Enter the pool and hold a kickboard with your lead hand.",
      "Push off the wall on your side at a roughly 90-degree angle to the surface of the water, extending your lead arm forward with the board.",
      "Rest your trailing arm flat along your top hip and thigh, keeping your head neutral with the bottom ear resting against your lead shoulder."
    ],
    "steps": [
      "Propel yourself forward using a steady, compact flutter kick driven from your hips.",
      "Keep your body aligned on its side, maintaining a stable core and horizontal body position in the water.",
      "When ready to breathe, gently rotate your head toward the ceiling just enough to clear your mouth from the water while keeping the lower ear in contact with your arm.",
      "Inhale smoothly, then rotate your face back down toward the bottom of the pool while exhaling continuously.",
      "Maintain rhythmic kicking throughout the length of the pool before switching sides."
    ],
    "breathing": "Exhale continuously underwater into the pool and inhale quickly through the mouth when rotating your head upward to clear the surface.",
    "cues": [
      "Kick from the hips, not the knees.",
      "Keep one ear glued to the lead arm.",
      "Stay strictly on your side without rolling flat."
    ],
    "common_faults": [
      {
        "fault": "Lifting the head out of the water to breathe instead of rotating.",
        "correction": "Keep the bottom ear submerged against your lead arm and rotate only enough to clear your mouth at the water line."
      },
      {
        "fault": "Bending the knees excessively while kicking.",
        "correction": "Generate the flutter kick primarily from the hips with long legs and relaxed, pointed toes."
      },
      {
        "fault": "Rotating flat onto the stomach during propulsion.",
        "correction": "Engage your obliques and core to maintain a stacked hip and shoulder position on your side."
      }
    ],
    "safety": {
      "precautions": [
        "Perform only in pools where swimming drills are safe and supervised by a lifeguard.",
        "Ensure clear lane space to avoid collisions with other swimmers while focused on alignment."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "distance"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Side Kick with Kickboard",
  "previous_ids": [
    "oec:side-kick-breathing-kickboard"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Side-Kick Breathing (Kickboard)",
        "url": "https://wger.de/en/exercise/2484/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:kickboard-flutter-kick"
    }
  ],
  "setup": {
    "position": "side-lying"
  },
  "status": "active",
  "summary": "A swimming drill performed on one's side with a kickboard to develop body alignment, flutter kicking efficiency, and bilateral breathing mechanics."
}